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Posts tagged ‘run’

¨Hitting the wall¨

You probably have heard of this expression before if you are a runner and may have even experienced it yourself. ¨Hitting the wall¨ usually happens around the 29th to 35th kilometer. The runner´s pace slows down considerably, the legs become very heavy and thinking often becomes hard and confused (now that I think about it, this last thing happens to me quite often). This happens because we basically run out of available energy.

The runner´s primary sources of energy during prolonged exercise are carbohydrates and fats. We have lots of stores of fat, around 70.000 to 75.000 kcla, even in a lean adult, but the fat metabolism requires a constant supply of oxygen, and delivery of energy is slower than that provided by the carbohydrate metabolism. The carbs reserves (glycogen), on the other hand, are quite limited and have only around 2.000 to 2.400 kcla, which happens to be enough energy to get us to kilometer 29-30. Since the body is much less efficient at converting fat to energy, running pace slows and the runner suffers from fatigue.To make things even worse the brain, which  only accounts for 2% of your weight and consumes 20% of your energy, gets its fuel source only from carbohydrates!!  So now next you ¨hit the wall¨you will know why that is. Hope you liked it. Till next time

References

Kenney L, Wilmore J, Costill D. Physiology of Sport and Exercise sixth edition, Human Kinetics,2015.

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I run and I run but I don´t lose weight!!

 Has this ever happened to you or have you ever heard this from someone? I sure have, I hear it all the time…. ¨I go running everyday 45 minutes and I´m still not losing weight, I must have a slow metabolism¨ (BIGGEST Bullsh%t out there). Well, as always, let me explain.

First, there is no such thing as a slow metabolism, I talked about that in one of my previous posts (https://sports-diet-pain.com/2013/10/17/metabolism-the-myth-behind-slow-and-fast-metabolism/), please watch the video attached to that post as it is GREAT!!

Second, you are probably not losing weight for a couple of reasons:
1. You do the same training over and over. You see, the body adapts and if every time you go running you do the same thing it´s not going to cost you as much as it did at the beginning and you will also be burning fewer calories. So change the training plan!!!
2. The intensity is always the same. When we do finally change the training plan we only change the time, forgetting sometimes that intensity is more important than time (https://sports-diet-pain.com/2013/10/18/high-intensity-interval-training/). The higher the intensity, the more calories you will be burning after the training. Try incorporating series into your trainings plan.
3. Don´t just run, change activity. Go swimming, go bike riding, GO LIFT WEIGHTS. Yes, resistance training is great and not just for bodybuilders but for everyone. A recent study showed that 10 weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg (1).
4. Rest. Some people don´t know this but sometimes less is better. They body has to recover after a training. When you train everyday for long periods of time the body starts releasing cortisol. Cortisol is the ¨stress¨ hormone and can have negative effects (3-4). Cortisol isn´t always bad and is sometimes necessary but high levels of cortisol usually aren´t that good. A recent study thas shown that endurance athletes have higher levels of cortisol (2). So take a rest, don´t run so much!
5. Overcompensation. People sometimes eat more after exercise because they think they have burned so many calories but, you see, running really doesn´t burn that many calories. For example: 30 minutes of steady pace running will probably burn you in between 300-350 calories. That is not that much….. a simple cheeseburger in McD%& has 300 calories (5). So of course running is good and burns calories but don´t ruin it afterward by not watching what you eat.

So, in conclusion: change your training plan, play with the intensity and time, change sport activity and, most importantly, sometimes more is not better. Keep running!!

References
  1. Westcott WL. Resitance training is medicine: effects of strength training on health. Curr Sports Med Rep 2012 Jul-Aug;11(4):209-16.
  2. Skoluda N. Dettenborn L, Stalder T, Kirschbaum C. Elevated hair cortisol concentrations in endurance athletes. Phsychoneuroendocrinology, 2012 May;37(5):611-7.
  3. Kanaley JA, Weltman JY, Pieper KS, Weltman A, Hartman ML. Cortisol and growth hormone responses to exercise at different times of day. J Clin Endocrinol Metab 2001 Jun;86(6):2881-9.
  4. Heitkamp HC, Schulz H, Rocker K, DickHuth HH. Endurance training in females: changes in beta-endorphin and ACTH. Int Sports Med.1198 May;19(4):260-4.
  5. http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf

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